How To Get A Better Sleep in Ten Easy Steps

Did you know that one third of the world's adult population suffers from insomnia?  And that 62% of Canadians suffer from some type of sleep problem?  Over a quarter of Canadians have called in sick to catch up on sleep, and I know that I have first hand experience with the way a lack of quality sleep can turn us into slower, more stressed, underperforming zombies with a far less creativity.

Have you ever felt like you, but worse, when you haven’t had a good night’s sleep?  That’s because the parts of your brain responsible for decision making, social interaction, morality, and thought lose as much as 14% of their fuel after even mild sleep deprivation.

When you sleep, your brain is able to discard toxins and other waste by way of the glymphatic system.  What happens when your brain isn’t able to dispose of the waste?  Contemporary science believes this is one of the main causes of Alzheimer’s disease.

I know that I feel so much better after a good night’s sleep.  Let’s collect some strategies and some quality Zzzs along the way.  It’s time to sleep better, starting tonight!

STEP ONE // GET ON A SCHEDULE

One of the most important strategies for a good night’s sleep is to fall asleep and wake up at the same time everyday.  Your body craves this type of routine, and you’ll begin to crave the energy boost it brings!

Shawn Stevenson, sleep expert extraordinaire, recommends sleeping during what he likes to call ‘money time’ - the hours between 10pm and 2am during which time we humans secrete the most beneficial hormones for growth, repair, and wellbeing and experience the most recovery.

Of course, many of us have lives that don’t allow for sleeping during this entire period.  If you regularly finish work at 11, don’t fret!  Just aim to get to sleep as soon as possible when you arrive home and stick to that schedule as regularly as possible.

But I’m never tired at 10pm.  I’m a night-owl!

I know how you feel.  I have always considered myself a night owl.  But this is an artificial phenomenon born of our dependance on electricity to stimulate our senses far past the setting sun.  It may take time, but training yourself to get sleepy around 10pm and wake naturally around 7am each day will allow you to be far more productive than you ever were during an all-nighter!

So, how many hours should I sleep?

That’s a great question.  Many recommend the standard 8 hours, which I have never felt to be sufficient in my personal experience.  Considering that a full healthy sleep cycle takes 90 minutes to complete, it makes the most logical sense to aim for 7.5 or 9 hours of sleep, depending on your life and needs. If you’ve ever experienced awaking in the middle of a sleep cycle, you know that it leaves you feeling groggy and less than fully rested.  Aim to sleep in multiples of 90 minutes for your most restful sleep and energetic day!

STEP TWO // GET MOVING FIRST THING

Whether it’s a full workout or a quick walk around the neighbourhood, moving your body shortly after waking has incredible benefits for our sleep and general health.  When you move in the morning, you encourage a spike of the hormone cortisol which will gradually lower over the course of the day as melatonin increases.  By the time you are getting ready to sleep your melatonin will be at it’s peak, helping you to fall asleep faster and stay asleep!

I love to start my day with yoga or HIIT training, and find it boosts my energy and productivity all day long!

If you’re really a star player, try working out in the great outdoors to combine this step with the next one!  (Who doesn’t love a good two in one?)

STEP THREE // GET SUNLIGHT ON YOUR SKIN

Humans love sunlight, and for good reason.  You may have heard of circadian rhythm, which is based on the Earth’s natural cycle of light and dark.  We evolved at the mercy of this rhythm, sleeping in the dark and waking with the light.  Our bodies developed a schedule of hormonal release based on this natural sun cycle, which we are still subject to today.

Unfortunately, despite our technological advances, we cannot escape our evolution.

Our own circadian timing system and the hormones it controls are responsible for all sorts of vital functions in the body, including our digestion, blood pressure, appetite, immune system, mental energy, and more. 

When you are exposed to sunlight your hypothalamus orders the release of day-specific hormones which regulate your inner clock.  When you don’t get exposure to the sun during the day, and have excessive exposure to artificial light at night, you are throwing your circadian rhythm out of whack (and negatively impacting your sleep). 

So when should you be getting sunlight, and how much?

You are most responsive to sunlight between the hours of 6am and 8:30am, around the time you should be waking up!  Direct sunlight on skin WITHOUT sunscreen for at least 30 minutes is a good guideline for regulating your hormone production and getting a deeper, more restorative sleep.

As an added bonus, try going without sunglasses during your morning sun-worshipping.  Your eyes are another essential organ for absorbing sunlight, and even on a cloudy day they will allow you to receive the benefits of your time outdoors.

STEP FOUR // COMMIT TO A CAFFEINE CUT-OFF

We have become addicted to caffeine.  And to be honest, I am right there along with the majority of the population in my love for the dark, warm drink.  But while caffeine has health benefits that cannot be ignored, it can also have a negative impact on sleep.  The best way to have your coffee and drink it too is to set a caffeine curfew, and stick to it.

When should you finish your last cup of joe?  Likely before 2pm.  If you’re more sensitive to the effects of caffeine, even earlier!

If you’re looking to harness the power of caffeine to your benefit, try drinking it first thing in the morning to help boost that morning cortisol release you’re already stimulating with your morning exercise!  This will add fuel to the fire of your natural hormonal rhythm, helping you to be ready for sleep when that time comes around.

STEP FIVE // EAT SLEEP-PROMOTING FOODS

As we all know, the better your diet the healthier your body.  Your sleep is no exception.

Our gut bacteria is responsible for much more than digestion, and feeding it the right foods can have a wonderful impact on our sleep quality.

What foods should we be eating more of?

• foods high in selenium (such as brazil nuts);
• foods high in vitamin C (such as green leafy vegetables and a variety of fruits such as papaya kiwi, citrus fruits, and strawberries);
• foods containing tryptophan (such as sweet potatoes, chia, hemp and pumpkin seeds, almonds, bananas, and leafy greens);
• foods high in potassium (such as leafy greens, potatoes, cremini mushrooms, broccoli, and avocados);
• foods high in calcium (such as kale, collards, mustard greens, sea veggies, and sesame seeds);
• a vitamin D supplement (or that daily sunlight exposure we covered in step three!);
• plant-based sources of omega-3 (such as chia, pumpkin, flax, or hemp seeds, walnuts, and micro-algae supplements);
• foods containing melatonin (such as tart cherries, ginger root, asparagus, and walnuts) and foods that boost your body’s production of this essential sleep hormone (such as pineapples, bananas, oranges, and tomatoes);
• foods containing vitamin B6 (such as bananas, cashews, peanut butter, almonds, avocados, tomatoes, spinach, sweet potatoes, and sea vegetables);
• pro- and pre-biotics (found in fermented foods such as sauerkraut, kimchi, pickles, miso, non-dairy yogurt, and kombucha and non-fermented foods like Jerusalem artichokes, raw garlic, raw and cooked onions, dandelion greens, and asparagus);
• and last, but definitely not least, magnesium (found in green leafy vegetables, pumpkin and sesame seeds, spirulina, and brazil nuts).

What foods should we be avoiding?

• chemicals such as pesticides;
• processed foods;
• foods treated with antibiotics (such as meat); and
• food additives and preservatives of a chemical nature.

With these foods in mind, you are sure to keep your gut bacteria full and happy!

STEP SIX // TURN OFF YOUR IPHONE

Many of us are attached to our mobile devices at the hip (or the ear).  I am definitely guilty.  But the blue light emitted from those screens has an incredibly detrimental effect on our sleep.  Turn off your devices at least an hour before bed (if not earlier!) and keep them out of the bedroom!  (If that means spending $10 on an old school alarm clock, do it.  It’s worth it.)

STEP SEVEN // TURN DOWN THE THERMOSTAT

I don’t know about you, but I can never sleep if I’m hot.  And I am happy to report that it isn’t just me!  The human body sleeps best in a cooler environment of between 15-20 degrees celsius.  So turn down that thermostat, and enjoy getting a better sleep (and a more affordable heating bill!)

If it’s summer time and you don’t want to overdo it on air-conditioning, consider wearing less (or no) clothing while you sleep, using lighter weight blankets, or investing in a cooling pad for your mattress.

STEP EIGHT // SAY BYE-BYE TO ALCOHOL

At least right before bed!

Waking up with a hangover is never fun.  (But I don't have to tell you that!)  Reducing your alcohol consumption is the easiest way to avoid the tell-tale headache and weak stomach, and being sure to wrap up the fun more than 3 hours before bed time ensures a better quality sleep.  If you don’t give your body time to rid itself of the alcohol before hitting the sack you will be more likely to wake frequently in the night, drastically reducing the recovery benefits of sleep!

So limit your alcohol intake to a couple of drinks at most, and give yourself lime to digest (if only so that you can hit the bathroom before you hit the hay!)

STEP NINE // BLACK IT OUT

This one is common sense, but as we all know too well, common sense isn’t too common.  The darker our sleep environment, the better our sleep.  So be sure to remove any blinking lights, invest in blackout curtains, and turn off that pesky hall light that leaks under your door.

Amazingly enough, not only do we sense light through our eyelids, but our bodies actually have photoreceptors all over the surface of our skin - so using an eye mask while your husband/wife/partner/roommate works late into the night on their laptop isn’t a grade A idea.

Turn the lights off, all the way, and enjoy that pitch-black sleepy time.

STEP TEN // GET COMFY

We all know that the more comfortable we are, the better we sleep.  So how come so many of us sleep on lumpy mattresses in positions that make us feel sore and stiff?

• invest in a new mattress with high resiliency made with non-toxic materials;
• talk openly with your partner about what positions are most comfortable for you and for them, and;
• find the position that feels best for you AND keeps your body in its ideal alignment. 

I suggest picking up a copy of Sleep Smarter for tips on finding your perfect position - it really can make a whole world of difference!

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You may be overwhelmed by this list, so let me suggest that you begin by implementing just one of these ten steps and keep at it until it’s a habit.  Once you feel comfortable, add another one!  Before you know it you will be falling asleep faster, staying asleep longer, and waking up more refreshed.

Do you have a tip for better sleep that I missed?  Let me know in the comment below!  If you liked this post, please check out Shawn’s book Sleep Smarter!  It is such a fascinating read and was the inspiration for this post.

Also, feel free to pin this graphic I put together for you to remember these ten tips and spread the word!

Oh, and there's going vegan.  That definitely helped me sleep at night!

Until next time,

Not Vegan Enough

I’m not perfect.  Shocking, I know.  There are likely many who would call me ‘not vegan enough’.  And I understand their perspective. But I can’t help but wonder, are we doing the vegan movement a disservice by criticizing each other and expecting perfection?  By demanding more from omnivores and vegans alike?  By focusing solely on the negative, on what still needs to be accomplished, rather than how far we have already come?

You may well call me not vegan enough.  

But the good thing is, I don’t need your approval.  

We’re on the same team, we’re routing for the animals, for our planet, for our health.  We are on the side of compassion.  So while we may not always see eye to eye, we are far more similar than we are different.

And that’s good enough for me.

Non-Vegans to Vegans

I was surprised by many things after transitioning to veganism.  Attitudes I had never noticed stood out to me, foods I had once loved held no appeal, advertising I had ignored jumped from the walls and billboards, and people I had been close to (and complete strangers) began to pick fights with me.

This is unfortunately a form of criticism many vegans face everyday.  Due to insecurity, or ignorance, or any number of factors, people like to take vegans down a peg, pull them off the moral high ground.  Prove a point; that even vegans aren’t perfect.  Forgetting, I suppose, that no one is perfect.  

They call out:

• vegans who wear leather;
• vegans who eat honey;
• vegans who are pro choice;
• vegans who kill insects;

They are all ‘bad vegans’.  They are ‘not vegan enough’.  

It’s as though they fervently hope that pointing out another’s flaws cancels out their own.  It must be easier to live with the responsibility for the deaths of hundreds of animals each year for your plate when you consider that even the holier-than-thou vegan still wears a pair of leather shoes.

I wholeheartedly agree that it would be better if every vegan made sure to never kill an insect, even indirectly.

But is that really more important than the countless animals they save each year?  

Does it negate their positive impact on the environment?  

Does it reverse the benefits to their body and well-being from a healthy diet?  

I often feel that I make others uncomfortable by being vegan, as though they feel threatened or judged in my presence. And while I must admit that I have definitely judged others for their choices in my life (let’s be honest here, who among us hasn’t?) it’s not as if I meet a non-vegan, immediately put them in the ‘I dislike and judge you’ bucket in my brain and criticize their every action.  

I understand that simply by existing, by proving that another way is possible, I may give off an air of superiority.  I can understand the instinct to retaliate, to point out my flaws to level the playing field.  But I must admit, it’s tiring to argue tiny points and ignore the elephant in the room - the immeasurable suffering of countless individuals each and every day.

Perhaps a more open discussion would allow for the sharing of ides and the possibility of a better future.

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Vegans to Vegetarians and the Veg Curious

Vegans are not always very nice to vegetarians.  This is a fact I learned quickly as a vegetarian, and continued to observe for the 8 months it took me to go vegan.  In some ways being vegetarian is even harder than being a vegan.  Not only do you not fit into the status quo, but you also don’t get as much recognition for your efforts from the rest of the animal rights community as you deserve.  

Of course, as vegans we know that the egg and dairy industries should not be supported.  But there was a time that I didn’t know.  I am so thankful that I stuck to my guns and continued on the path to veganism, rather than retaliating against the criticism and giving up.

Nowadays I get excited when I meet a vegetarian - here’s someone who is doing so much good already and with a tiny push could go all the way vegan!  But many vegans only see the copious consumption of eggs and dairy, and the suffering that causes.  I see their dilemma.  The egg and dairy industries are horrible and result in intense pain and the death of countless animals each year (as well as contributing overwhelmingly to lifestyle diseases and environmental collapse).  But consider for a moment the incredible number of vegetarians on earth and the millions of animals that are spared because of their dietary choices.  They may not be doing everything in their power to make the world a better place, but they are still rebelling against the standard, taking a stand, and saving lives!

The more vegetarians in the world, the better off we are.  Period.

‘You don’t really care about animals’ is something I hear directed at vegetarians far too often.  Perhaps they are simply undereducated on the horror of the egg and dairy industries?  I definitely did not realize how many animals died because of my egg and dairy consumption for almost a full year after I went vegetarian.  Once I learned the truth, I went vegan in short order and will never go back.  Perhaps suggesting a documentary to watch, or giving a book suggestion, or offering to chat over coffee would go over better than accusation and judgement?  (You can even send them a link to my resources page!)

With the prevalence of the ‘I could never give up cheese’ excuse, it’s not surprising to hear the response ‘You’re so selfish - you’d rather eat cheese than save animals!’ Now, I must admit this thought has popped into my head before.  It can be hard when vegetarians say - oh, you’re vegan?  Good for you!  I could never give up cheese.  I want to shake them and say, of course you can!  I was the biggest cheese addict you could ever meet for as long as I can remember right up until the day I went vegan. Twenty years of grilled cheese, bowls of parmesan, a la carte, pasta smothered in melted cheese, slices of aged cheddar as a snack, cream cheese and cheese strings and blocks of cheese always at the ready.  I look back at the amount of cheese I have eaten in my life and feel slightly nauseated.  I LOVED cheese.  Ask my family and they’ll tell you they were incredulous when I gave it up.  They were shocked, and with good reason.  Cheese was my main food group.  It was my number one source of calories.  It was the one thing I would never refuse to eat (and I was a picky eater).  But guess what?  After almost two decades of daily cheese consumption, I cut it out, cold turkey.  I won’t lie and say it was easy.  I had cravings coming out the wazoo, but I ate daiya every time a craving hit for a month or so, and then, much to my surprise, I kind of forgot what cheese tasted like.  I didn’t reach for the bag of daiya nearly so often.  I smelled cheese and thought it was pleasant but didn’t salivate.  My taste buds changed, and they changed rapidly.  It ended up being much easier to give up cheese than I ever thought.  (Check out my 10 Tips For Going Dairy-Free here!)

Vegetarians are a necessary part of this movement, and are doing a world of good.  Let’s inspire them to make even more positive change rather than tearing them down, and educate them on the truth of dairy and eggs!

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Vegan to Vegan

You might think that once I went vegan I was ‘in’, one of the cool kids.  But unfortunately, especially in anonymity on the internet, some vegans seem to LOVE to point fingers at other vegans, explaining why they aren’t in fact actually a vegan.  Seem confusing and unnecessary?  That’s because it is.  

Just some of the arguments I have seen flying around the internet as of late include:

• You eat palm oil, that harms orang-utans so it isn’t vegan!
• You once took a bite out of a real burger that you thought was a veggie burger.  You aren’t vegan!
• You kiss your non-vegan partner.  You aren’t vegan!

I could go on.  What good does it do to point out each other’s flaws rather than celebrate our similarities and attempts to live compassionately?   A suggestion, if asked for, is one thing.  But throwing criticism and judgement this way and that simply turns people off of this lifestyle.

How excited would you be to go vegan if all you say of them was the way they tear each other down?  I am so glad I didn’t witness this until after making the transition, because it may have deterred me.  It’s hard enough for people to want to make a change that they see as almost impossible.  If not for each other, we need to pull together for all of the non-vegans out there, and for the animals!  Educate, don’t hate, should be everyone’s mantra.

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Vegans to Ourselves

This one can be the biggest downfall of a new vegan.  Being too hard on ourselves when we make a mistake and using that as an excuse to give up entirely is a phenomenon I have seen far too much of.  It’s even hard for long-time vegans, and it’s a difficult feeling to shake.

Just some of my own destructive and self-critical thoughts include:

• I bit into something that I didn’t know had animal products in it, I’m a bad vegan.  
• I can never take back all of the death and suffering I caused in my 19 years as an omnivore.
• I should be more outspoken at every opportunity in my day to day life, I should never sit quietly ignoring a comment born of ignorance when I can set the record straight and be the voice for animals, no matter how much I end up alienating myself from my peers.

While I know that these thoughts can’t change the past, and I understand that I am not perfect and never will be, I can’t say that they won’t continue to be a part of my inner dialogue.  

Since going vegan I have found my true purpose.  Making the world a better place for animals of all species is my number one priority, my biggest passion, and what keeps me up at night.  I am constantly thinking of ways that I can make a bigger difference.  Reach more people.  Be a better activist.  Be a better vegan.  And while these thoughts can be painful, I choose to use them as an impetus to do better, to be better, to focus on what I do right rather than what I do wrong.  To learn from my mistakes and failures to be a louder, more articulate voice for the voiceless.  To change the world.

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I don’t think that the world will ever be free from judgement or criticism, nor should it be.  Change comes from recognizing the flaws in the system and seeing a better way.  But directing this judgement and criticism at individuals, rather than society, industry, or certain worldviews leads to defensiveness, retaliation, and damaged pride.  Let’s lift each other up.  Let’s take notice when someone eats a meatless meal, or chooses to buy cotton rather than silk, or goes for agave rather than honey.  Let’s celebrate even the smallest changes, while educating and sharing our bigger vision for a peaceful, compassionate world.

Let’s change the world for animals, whether it be by a tiny step or a huge leap.

What kind of criticism have you received that has stuck with you?  How can we work to improve our interactions and foster community rather than spite?

Until next time,

Pacifica Aquarian Gaze Mascara Review

It's time for my second vegan and cruelty free mascara review!  As you may remember, I'm doing research into animal and animal-testing free makeup for my upcoming nuptials, and finding the perfect mascara is definitely at the top of my list!  If you missed the last one, for Too Faced Better Than Sex Mascara, click here!  I also reviewed e.l.f.'s mad for matte palette, which you can read here.

Let's get to the review of Pacifica's Aquarian Gaze Mascara!

What Pacifica has to say about its Aquarian Gaze Water-Resistant Long Lash Mineral Mascara...

'Amazing lengthening brush makes your lashes insanely long and gorgeous as it separates to build volume. Our nourishing formula is infused with coconut oil, kelp extract and vitamin B to hydrate each lash as it lengthens and strengthens.'

Cost: $14 US

Vegan?  Yes!

Cruelty-Free?  Yes!

Formulated Without: Animal Ingredients (including carmine, beeswax, and lanolin). Animal Testing, FD&C Colors, Mineral Oil, Parabens, Phthalates, Petroleum, Propylene Glycol, SLS, Gluten, Peanut Oil, and other ingredients you don't want on your skin. 

Ingredients: Water (aqua), Copernicia Cerifera (Carnauba) Wax (Thickener), Euphorbia Cerifera (Candelilla) Wax (Thickener), Acrylates Crosspolymer,  Butylene Glycol, Stearic Acid, Glyceryl Stearate, Polyisobutene, Phenoxyethanol, Hydroxyethylcellulose Sodium Hydroxide,  Caprylyl Glycol, Ethylhexylglycerin, Steareth-21, Cocos Nucifera (Coconut) Oil, Panthenol (Vitamin B), Macrocystis Pyrifera (Kelp) Extract, Sodium Dehydroacetate, Disodium Edta, Hexylene Glycol, Iron Oxides CI 77491, 77492, CI 77499

What I have to say about it...

The Good

• Gives beautiful length; 
• Contains wholesome ingredients;
• Doesn't smudge;
• Very natural-looking (especially with one coat!);
• Doesn't tend to clumping;
• Separates the lashes;
• Leaves the lashes soft;
• Lightweight and flexible brush;
• Does not come off in water;
• Applies easily and the formula is not too wet;
• Is easily removed with almond oil and aloe vera gel.

The Bad

• Doesn't volumize;
• Doesn't hold curl exceptionally well over the course of the day and won't give your lashes a nice curl if you don't use an eyelash curler before and/or after application.

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RATING: 4.5/5

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Final Thoughts:  This mascara is absolutely wonderful!  I love using it day to day for a natural look, and love not having to worry about smudging or flaking.  The length it gives is beautiful, but I do wish it volumized just a tiny bit more.  It gives a slightly more dramatic look with further coats, but I'm not sure it gives enough punch to be worn alone on my wedding day.  Perhaps combined with individual false lashes it would do the trick!

Would I recommend?  100%!  The only drawback for me is the lack of volume, so if that isn't a concern for you I'd say go for it!

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Have you tried Pacifica's Aquarian Gaze Mascara?  What did you think?  Is there a vegan and cruelty-free product you'd like me to review?  Let me know in the comments below!  

Also, be sure to check out my list of cruelty-free beauty brands before you head on your next shopping trip!

Until next time,

Vegan At Sea: My Top 10 Tips!

You know how to be vegan at home.  You’ve learned what you like, found a local farmer’s market, frequent your favourite restaurants and have a routine.  So what happens when everything gets shaken up?  Maintaining a vegan diet in restrictive circumstances can be difficult, something I know all too well from working on cruise ships!

I have spent a cumulative 7 months at sea, and I can tell you it hasn’t always been easy.  I hope that my top ten tips for maintaining a vegan diet at sea (or wherever you may find yourself) can help you on your journey.  Let’s get started!

1. Take a deep breath.  More damaging than all the eventualities you have begun imagining is the stress and anxiety that worry brings.  You are vegan for a reason, and you have the fortitude to remain true to your values no matter the obstacle.  The more you get centred, grounded, and believe in yourself the easier it will be!  Try meditation.  I am definitely no expert, but I find even a couple of minutes a day make a huge difference in my ability to handle stress and anxiety! (Headspace is a great introduction to meditation!)

2. Ease up.  I understand that 100% vegan is the only way for you, it is for me as well.  But is oil free just as important?  Or high carb?  You may need to take a step back from your ideal dietary habits when you’re away from home and focus on keeping it vegan.  I’m not saying you should through nutrition and health out the window, but don’t hold yourself to such a high standard that everything falls apart!

3. Remember why you’re vegan.  When times are tough, it’s important to keep your motivation in plain view.  My favourite way to do that is to continue to work on my blog and to listen to vegan podcasts (check out my resources page to see my recommendations).  Perhaps for you it’s bringing along your favourite book on veganism, loading up a hard drive with documentaries, or volunteering in your free time.  Whatever it may be, keep your inspiration close!  You could even make a page with all of your reasons and put it up where you’ll see it everyday.  Here are my reasons as an example!

4. Take it back to the basics.  The longer we’re vegan, the more our tastes evolve.  We become more adventurous, try new ingredients and combinations, and get into the latest superfoods.  When you don’t have access to these foods it may feel restrictive.  I suggest you take this as an opportunity to go back to basics.  Simple is definitely the way to go!  When I’m on the ship I eat a lot of whole fruits and vegetables, both raw and steamed.  A typical day would be lots of whole fruit for breakfast, a large salad with beans and some fruit at lunch, fruit for snacks, and rice and beans with vegetables and a salad for dinner.  It may not be exciting, but it’s healthy, satisfying, simple, and nutritious.  (Feel free to print out my vegan food pyramid to keep with you!)

5. Remember to practice self care.  it can be difficult to be constantly surrounded with people consuming animal products, believe me, i know.  Remember to be kind to yourself and take time for yourself to deal with the stress tat can bring.  Be understanding and gentle with yourself, and try to focus on what you're doing to help rather than on the suffering on others’ plates.  I love to maintain a daily yoga and meditation practice while living on the ship to feed my soul and find peace amongst many stressors. // I personally recommend Banana Blondie's yoga videos and Claire from Self Taught Yogis!

6. Take advantage of opportunities.  Have a day off?  Find a vegan or vegan-friendly restaurant and treat yourself to a great meal!  Grab a smoothie or fresh juice on your break.  While these may be costly and feel like a luxury, it’s important to treat yourself and reward your dedication!

7. Find like-minded individuals.  There are more vegans, vegetarians, flexi-tarians, and dairy-free folks than it may seem.  Focus on your similarities rather than your differences and engage in meaningful discussions about the things you’re passionate about!  You never know when something you say in passing may plant a seed in someone’s mind or heart!

8. Eat enough!  This one can be tough, but is so important!  I don’t need to tell you that as a vegan you need to eat a higher volume of food than someone eating a standard omnivorous diet, but for some reason we forget when we’re dropped into a new environment (me included!)  It can be almost embarrassing to eat far more than your peers at every meal, I completely get it.  But it’s also kind of awesome!  Not only can you eat far more than them consistently and maintain your weight (or even lose), you are promoting far greater health!  Once again, you never know what kind of interest you may spark in someone else by eating huge quantities of fresh, healthy, delicious looking food and maintaining a slim figure and vibrance!  

9. Be prepared.  If you can, always carry fresh fruit or another whole-food plant based snack with you.  It’s far better to be prepared than to end up hungry with no vegan options! 

10. Keep it in perspective.  For most of us, a change to our routine such as working on a cruise ship is not a permanent one.  Remember that, while it may feel difficult in the beginning, slight inconvenience for you is nothing compared to the suffering you are preventing!  Hold your head high and keep on making that difference!

And there you have it!  My top ten tips for keeping veganism simple while in less-than-ideal circumstances.  I encourage you to print the resources I created for this post to keep with you.  You never know when they may come in handy!

I also ask that if you have any further questions that you leave a comment below or email me at plantbasedbride@gmail.com so I can help you out!

Until next time,